Instructions

1

Stand upright facing the cable machine with feet shoulder-width apart. Position yourself at a distance where the cable has slight tension at rest. Maintain neutral spine with core engaged and slight knee flexion.

2

Grasp the cable handle with one hand using a neutral grip (palm facing inward). The arm should start at waist level with elbow slightly bent. Engage your shoulder stabilizers before initiating movement.

3

Slowly lower the handle back toward the cable machine by retracting the shoulder blade and allowing the arm to extend behind the body in a controlled manner. The movement is a reverse arc with elbow maintaining slight flexion throughout the eccentric phase.

4

Explosively pull the handle forward and upward in a wide arc by abducting and horizontally flexing the shoulder. Bring the handle up to approximately shoulder height or slightly above. Squeeze the shoulder at the top of the movement before returning to start position in a controlled manner.

PRIMARY MUSCLESDeltoids

SECONDARY MUSCLESTrapezius, Rotator Cuff, Pectoralis Major, Latissimus Dorsi

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

Focusing on the Cable One Arm Lateral Raise allows you to target the Deltoids with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Deltoids and associated synergists.
Significantly enhances the structural integrity and power of the Deltoids.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Deltoids.

Pro Tips

If you feel this primarily in your joints rather than the Deltoids, instantly lower the weight and readjust your Cable setup.

Muscle Anatomy

The primary driver is the Deltoids. However, the movement also recruits Trapezius, Rotator Cuff, Pectoralis Major, Latissimus Dorsi to maintain control of the Cable.

Beginner Tips

If you are new to the Cable One Arm Lateral Raise, focus on mastering the movement pattern with zero weight before adding Cable.

Cable One Arm Lateral Raise